Saturday 11.30.13-- OPEN GYM

A)  EMOM 10

      2- Snatch 

     * use a load that Is challenging right away

B)  CF MAIN SITE WOD

Complete as many rounds as possible in 15 minutes of:

20 Push-ups
50 Squats

Post rounds completed to comments.

C)  For time:

      50- cal row or bike (whichever is harder for you)

      30- toe 2 bar

Thursday 11.28.13

                Happy Thanksgiving!  

Saturday we will be open from 9-11am

For OPEN GYM.

Have a great holiday and be safe traveling!

Wednesday 11.27.13

           Pearl reaching new heights

A) Snatch
   Starting with 70% of your 1RM add 5lbs every minute until failure
   *If you don't know your 1RM choose from one of the starting weights below and add 5lbs. every min.
       Men: 95/115/135
    Women: 55/75/95

B) AMRAP 10 (Climb ladder 1:1)
     Deadlift (225/185)
     Burpee Over Bar

C) Rec/Mob
   

Tuesday 11.26.13

           Mike hit 265 on yesterday's 

                    clean complex!

            It wasn't even Hump Day!

A) EMOM 20

    Odd min 12- push press

    Even min 15- KB Swing

   * you choose load

   * compare to 3.18.13

B) Practice Rope Climbs 

C) Rec/ Mob 

         Or 

     More goat work 

Monday 11.25.13

                       Mari Beth

A) Clean Complex

    Hang Power Clean +  Squat Clean +           Front Squat

    * 15 min to establish heaviest load

B)  3 rds

    15- burpees

    25- pull-ups 

    50- double unders

C) Rec/Mob

Friday 11.21.13

                 Austin explaining why

               he should be on the WOD

                blog!  His argument was 

                              valid!!!!

           

A)  Partner WOD
     AMRAP 15
    Partner 1- Row 15 cal.
    Partner 2- Max Toe 2 Bar
   *Once Partner 1 finishes row, switch stations.

B)  3 quality sets
    10- Band Pull Aparts
    10- Barbell Shrugs
    10- DB Floor Press

C) Rec/Mob

Thursday 11.21.13

                           Adrian

A) EMOM 8
     3-Power Snatch

B) 21-15-9
     Overhead Squat (135/95)
     KB Swing (70/55)

C) Rec/Mob